Latest news with #AmericanJournalofClinicalNutrition
News18
2 days ago
- Health
- News18
Pecans And Diabetes: How This Nut Helps Manage Blood Sugar Levels Naturally
Last Updated: Pecans are emerging as a powerful ally in diabetes management thanks to their low glycaemic index, rich nutrient profile, and ability to support blood sugar control naturally. When it comes to diabetes, diet plays a crucial role. While nuts are often recommended as a diabetic-friendly snack, pecans stand out for their numerous health benefits. These buttery nuts are high in protein, vitamins, minerals, and healthy fats. Additionally, pecans help lower blood sugar and support heart health. Kavita Devgan, Certified Nutritionist, American Pecans, shares all you need to know: What Are Pecans? Pecans are tree nuts known for their buttery flavour and smooth texture. Their rich, nutty taste and mild sweetness make them a versatile ingredient across various cuisines. Nutritional Value of Pecans Compared to other tree nuts, pecans have a substantially lower carbohydrate content—just 4 grams per serving (about 19 halves). They are a filling, nutrient-dense snack that offers 3 grams of fibre and 3 grams of plant-based protein per serving. Pecans also provide 11% of the recommended daily fibre intake, which supports better blood sugar control, satiety, and digestive health. The Glycaemic Index (GI) measures how quickly foods raise blood sugar levels. Pecans have an extremely low GI, meaning they rarely cause blood sugar spikes. Their fibre, protein, and healthy fats slow digestion, allowing glucose to enter the bloodstream gradually. This helps prevent sudden fluctuations in blood sugar—a major concern for people with diabetes. ● Improve Insulin Sensitivity: Pecans are rich in magnesium, a mineral essential for insulin function. Magnesium deficiency is often linked to insulin resistance. A small handful of pecans can help meet your daily magnesium needs and improve glucose metabolism. ● Reduce Inflammation: Pecans are packed with antioxidants like polyphenols and vitamin E, which help combat inflammation and oxidative stress—two key factors in the development of diabetes, heart disease, and arthritis. ● Aid in Weight Management: Maintaining a healthy weight is critical for managing type 2 diabetes. Despite being calorie-dense, pecans promote satiety due to their fibre, protein, and fat content. This helps reduce overeating and manage cravings. ● Help Regulate Blood Sugar Levels: The unique combination of protein, fibre, and healthy fats in pecans slows down sugar absorption, preventing blood sugar spikes and ensuring more stable energy levels throughout the day. Additional Health Benefits for Diabetics A landmark study by Penn State University, published in the American Journal of Clinical Nutrition (March 2025), found that replacing common snack foods with pecans can significantly lower LDL (bad) cholesterol and improve overall diet quality. The study was funded by the American Pecan Council. How to Include Pecans in Your Diet Moderation is key: Pecans are high in calories, so aim for about 1 ounce (15–20 halves) per day. Add chopped pecans to salads, sautéed vegetables, or stir-fries for extra texture and flavour. Pair pecans with berries, leafy greens, or lean proteins to create balanced meals that help regulate blood sugar. When eaten with carbohydrate-rich foods (like apples, oatmeal, popcorn, or yogurt), pecans can blunt blood sugar spikes. Things to Keep in Mind Pecans have a low glycaemic index, meaning they don't significantly affect blood sugar levels when consumed in moderation. They're a smart addition to a diabetic-friendly diet—as long as you choose the natural, unsweetened variety. Avoid flavoured or sugar-coated nuts. Opt for high-quality American Pecans—they're more than just a snack when enjoyed mindfully. The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated! view comments Location : New Delhi, India, India First Published: July 23, 2025, 07:26 IST News lifestyle » health-and-fitness Pecans And Diabetes: How This Nut Helps Manage Blood Sugar Levels Naturally Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
UPI
3 days ago
- Health
- UPI
New study vindicates eggs, says they don't hike bad-cholesterol levels
July 21 (UPI) -- A new egg study has produced sunny-side-up results for the oft-maligned breakfast staple. Eggs are commonly thought to increase the risk of heart disease by raising people's cholesterol levels. But people who ate two eggs a day experienced reductions in their "bad" LDL cholesterol levels, as long as the rest of their diet remained low in saturated fat, researchers reported in the July issue of the American Journal of Clinical Nutrition. Indeed, the amount of saturated fat in a person's diet tended to increase their LDL cholesterol levels, not the cholesterol found in eggs, results show. "You could say we've delivered hard-boiled evidence in defense of the humble egg," senior researcher Jon Buckley, a professor at the University of South Australia, said in a news release. "So, when it comes to a cooked breakfast, it's not the eggs you need to worry about -- it's the extra serving of bacon or the side of sausage that's more likely to impact your heart health," Buckley added. Eggs are a unique food, in that they are high in cholesterol but low in saturated fat, he said. "Yet, it's their cholesterol level that has often caused people to question their place in a healthy diet," Buckley said. For the new study, researchers recruited 61 adults 18 to 60 with an average LDL cholesterol level of 105. LDL cholesterol levels above 100 are considered "at risk" for heart disease, and 160 and higher are "dangerous," according to the Cleveland Clinic. This type of cholesterol contributes to plaques that can block arteries and cause heart attacks or strokes. Participants took turns cycling through three different types of diets for five weeks each: • A high-cholesterol, low-saturated fat diet with two eggs a day. • A low-cholesterol, high-saturated fat diet without eggs. • A high-cholesterol, high-saturated fat diet that included one egg a week. "To date, no studies have directly compared the effects of a high-cholesterol, high-saturated fat diet, as is common in Western diets, with a high-cholesterol, low-saturated fat diet or a low-cholesterol, high-saturated fat diet," researchers noted in their report. By the end of the study, 48 people had completed all three diets. Blood samples were taken after each cycle, to see how the different diets affected their LDL cholesterol. People's LDL cholesterol fell when on the two-egg diet, compared to the other two eating patterns, results show. They wound up with average LDL cholesterol levels of just under 104, compared with 108 and 109 for the other two diets. "In this study, we separated the effects of cholesterol and saturated fat, finding that high dietary cholesterol from eggs, when eaten as part of a low saturated fat diet, does not raise bad cholesterol levels," Buckley said. "Instead, it was the saturated fat that was the real driver of cholesterol elevation," he noted. Specifically, each 1-gram increase in saturated fat was associated with a 0.35-point increase in LDL cholesterol, the study says. But no significant relationship was found between cholesterol intake and a person's LDL cholesterol levels, results show. "Eggs have long been unfairly cracked by outdated dietary advice," Buckley concluded. More information The Cleveland Clinic has more on blood cholesterol levels. Copyright © 2025 HealthDay. All rights reserved.
Time of India
20-06-2025
- Health
- Time of India
These 5 oils are backed by science for Indian cooking
Indian cuisine is loved for its delightful taste, enticing flavours and textures, which is achieved by cooking the delicacies with a rich base of spices, herbs and oils. Interestingly, Indian food gets a rich flavour and taste depending on the cooking oil, which adds on to the taste and texture, Traditionally, ghee and mustard oil were extensively used in cooking indian delicacies, but you will be amazed to know that there are several healthy cooking oils that have been backed by science and studies as they are loaded with nutrients that are great for health and well being. Why is choosing the right cooking oil important? Choosing the right cooking oil for Indian-style cooking is important as it directly impacts your health. Indian style cooking involves high-heat cooking methods, the use of right oil should have a high smoke point to prevent the release of harmful compounds, a balanced fatty acid profile to support heart health, and ideally, antioxidants to reduce inflammation. Using unhealthy or overheated oils can contribute to chronic issues like heart disease, high cholesterol, and oxidative stress, making oil selection a key part of a healthy diet. Here are some healthy oil options for Indian cooking. Mustard Oil Mustard oil has been traditionally used across Eastern and Northern India and is now recognized for its heart-healthy properties. A study published in the American Journal of Clinical Nutrition found that mustard oil, rich in monounsaturated and polyunsaturated fatty acids, may reduce the risk of coronary heart disease. Its natural presence of allyl isothiocyanate gives it antibacterial and anti-inflammatory benefits. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 5 Books Warren Buffett Wants You to Read In 2025 Blinkist: Warren Buffett's Reading List Undo The oil's high smoke point (~250°C) also makes it suitable for frying and sautéing in Indian cooking. Ghee Once misunderstood due to its saturated fat content, ghee is now regaining scientific favor. Rich in butyric acid, ghee supports digestion and gut health. It also contains antioxidants like vitamin A and E. According to the nutritional review by Shankar P, Ahuja S. "Ghee and heart health: myth or fact?" Nutrition Reviews, 2012 it was mentioned that traditional fats like ghee, when consumed in moderation, are not linked to heart disease and may even support metabolic health. Virgin Coconut Oil Coconut oil, especially the virgin cold-pressed variety, contains medium-chain triglycerides (MCTs) like lauric acid, which exhibit antimicrobial properties. A 2016 study in the Journal of Nutrition and Metabolism highlighted its potential role in increasing HDL (good cholesterol) and supporting metabolic function. This makes it a great oil for Indian curries, especially in southern cuisine. As per the study by Cardoso DA, Moreira AS, et al. "Effects of coconut oil on human health." J Nutr Metab. 2016. Okay, this one might hurt some feelings. Coconut oil and ghee have had a major glow-up in recent years—especially among those who follow keto, paleo, or Ayurvedic diets. They're natural, unprocessed, and packed with rich flavor. But here's the thing: they're also loaded with saturated your body needs some saturated fat. But when you start adding spoonfuls of coconut oil to your smoothies, frying in ghee daily, and spreading both on toast thinking 'it's healthy fat, so it's fine'—you're overdoing studies still link excess saturated fat with an increase in LDL cholesterol (aka the 'bad' cholesterol). Coconut oil, for example, can raise both LDL and HDL. But in people already dealing with cholesterol issues, it may push things in the wrong key here is balance. Don't demonize these fats—but don't turn them into health halos either. Rotate your fats: include olive oil, avocado oil, and fatty fish. Your heart will thank you. Groundnut (Peanut) Oil Groundnut oil contains about 50% monounsaturated fats, which are known to improve heart health. It also has a decent amount of vitamin E, a natural antioxidant. A study in Lipids in Health and Disease found that diets using peanut oil helped reduce LDL cholesterol levels while preserving HDL cholesterol. Its high smoke point (~225°C) and neutral flavor make it suitable for deep frying, a common method in Indian cuisine. Rice Bran Oil Rice bran oil is extracted from the outer layer of rice and is rich in gamma-oryzanol, a plant sterol that can reduce LDL cholesterol and increase HDL. A 2016 clinical trial published in Journal of Clinical Biochemistry and Nutrition found that rice bran oil supplementation significantly reduced cholesterol in mildly hypercholesterolemic subjects. With a high smoke point (~254°C) and light flavor, it's ideal for stir-frying, tadkas, and even baking. How to check purity of cooking oils at home The easiest way to check the purity of cooking oils at home, there are some simple tests that can help detect adulteration. For instance, the easiest way to check the purity of mustard seeds, then add in a few drops of nitric acid and shake, if it turns reddish-brown, it may contain argemone oil. In fact, to check purity of coconut oil, refrigerate a small sample; add pure coconut oil solidifies uniformly, while adulterated versions may separate. When these simple oils are added to mineral oils, and mixed with equal parts alcohol and shaked, if there's cloudiness on the surface, then it indicates impurity. One step to a healthier you—join Times Health+ Yoga and feel the change
Medical News Today
11-06-2025
- Health
- Medical News Today
Healthy aging: Eating more berries, flavanoids may be key
A new study has found a link between consuming more berries and healthier aging. Vera Lair/Stocksy As people are living longer, there is a greater emphasis on healthy aging. Diet is one aspect that can contribute to healthier aging. A new study found that consuming more foods and beverages rich in flavonoids may help lower a person's risk of certain aspects of unhealthy aging, such as frailty and poor mental health. People are living longer than ever before. According to the World Health Organization (WHO), the number of people globally ages 60 and over is expected to jump from 1 billion in 2020 to 1.4 billion in 2030, to 2.1 billion by 2050. Additionally, the number of centenarians—people aged 100 years or more—is expected to reach almost 4 million by 2054. With people expected to live for longer, there has been a research emphasis on finding ways to ensure they age in a healthy way, with a high quality of life and free of major disease. 'As people live longer, we want to ensure they stay healthy and independent for as long as possible,' Nicola Bondonno, PhD, post-doctoral researcher at the Danish Cancer Institute in Copenhagen, Denmark, told Medical News Today . 'Finding natural, everyday ways to support healthy aging, like through diet, offers a low-cost, accessible approach that can have a big impact on quality of life and reduce pressure on healthcare systems.' Bondonno is the first author of a new study recently published in The American Journal of Clinical Nutrition that found consuming more foods and beverages rich in the phytochemical compound flavonoids may help lower a person's risk of certain aspects of unhealthy aging, such as frailty and poor mental health. Flavonoids are found in a variety of fruits, vegetables, and plant-based foods, such as: Berries like blueberries and raspberries Citrus fruits like oranges and grapefruit Dark chocolate Fruits such as peaches and bananas Green and black tea Leafy greens such as kale and spinach Red wine Vegetables such as peas, onions, and tomatoes '(Flavonoids are) what give many plants their vibrant colors, but they also seem to have health-promoting properties,' Bondonno said. 'We focused on flavonoids because our previous research suggests they may protect against chronic diseases. 'Flavonoids have anti-inflammatory and antioxidant properties, which help protect the body's cells from damage as we age. They also support blood vessel health and may help preserve muscle and brain function. While not all flavonoids work in the same way, many appear to support the body's systems that tend to decline with age.' — Nicola Bondonno, PhD Health data included the amount of flavonoid-rich foods and beverages study participants consumed, as well as information on their incident frailty, physical function, and mental health. At the study's conclusion, scientists found that female study participants with the highest flavonoid intake had a 15% lower risk of frailty, as well as a 12% lesser chance of impaired physical function. 'These findings suggest that diets rich in flavonoid-containing foods may help older women maintain strength and mobility as they age — key factors in staying independent, avoiding falls, and preserving overall quality of life,' Bondonno explained. 'Even modest improvements like these can make a real difference in someone's ability to live well into older age.' These same female participants also experienced a 12% lower risk of having poor mental health. Improved mental health 'Women with the highest flavonoid intake had a 12% lower risk of having evidence of mental health concerns such as feeling low, lacking energy, or having depressive symptoms. This finding is important because it shows that what we eat may play a role in supporting not just our physical health, but our emotional and psychological well-being as we age.' — Nicola Bondonno, PhD Interestingly, Bondonno and her team did not find that high consumption of flavonoid-rich foods impact male participants in the same way it did female participants. While male study participants with the highest flavonoid intake experienced a 15% decrease in their risk of poor mental health, there was no benefit when it came to lowering frailty or impaired physical function risks. Men vs. women 'It's possible that the difference we saw between men and women has more to do with how the study was structured than a true biological difference. The men were followed for a shorter period of time, so we may not have had enough data to detect certain effects. More research is needed to understand whether men and women truly respond differently to flavonoids.' — Nicola Bondonno, PhD 'Our next steps are to explore the two-way relationship between flavonoids and well-being — looking not only at how flavonoids may support mental health, but also how a person's well-being might influence their intake of flavonoid-rich foods,' she continued. 'We also plan to continue investigating how these foods can be used to support healthy aging and help people live longer, disease-free lives.' MNT had the opportunity to speak with Manisha Parulekar, MD, FACP, AGSF, CMD, director of the Division of Geriatrics at Hackensack University Medical Center and co-director of the Center for Memory Loss and Brain Health at Hackensack University Medical Center in New Jersey, about this study. 'Flavonoids are potent antioxidants and have anti-inflammatory effects,' Parulekar said. 'Oxidative stress and chronic inflammation are considered key drivers of aging and age-related diseases. By potentially slowing down these processes, flavonoids could theoretically slow down negative aspects of aging.' Parulekar said that lifestyle modifications to improve the aging process through diet offer a proactive, accessible, and potentially transformative approach to promoting healthy longevity for everyone. 'It represents a shift towards preventative healthcare and empowers individuals to take an active role in shaping their own health trajectory,' she continued. 'Focusing on diet promotes a more holistic approach to health, addressing the root causes of aging-related decline rather than just treating symptoms. Dietary changes often have positive ripple effects on other aspects of health, such as weight management, energy levels, and mood.' For readers who would like to add more flavonoids to their diet, we asked Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, for her top tips. 'Flavonoids, including the six subtypes related to dietary sources — anthocyanidins, flavan-3-ols, flavonols, flavones, flavanones, and isoflavones — have been attributed to protecting cell degradation from oxidative stress and free radicals, as well as being anti-inflammatory due to their concentrated antioxidant levels. They also can act as a chelator (binder) to oxidizing effects of metal ions like zinc, iron, and copper.' — Monique Richard, MS, RDN, LDN Richard encouraged readers to consider the numerous foods rich in flavonoids and consider where they may be able to be added throughout the day and week. 'When you think of 'flavonoids' think of flavor and see how adding some flare to your daily foods can punch up their benefit and appeal,' she continued. 'Also keep in mind the benefit and bioavailability varies by food and per person — keeping the diet diverse and varied is key.' Richard said a sample diet featuring three servings of flavonol-rich foods a day may look like: Breakfast: A cup of green tea or a smoothie with berries A cup of green tea or a smoothie with berries Lunch: A lean protein atop a salad with kale, apples, walnuts, Gorgonzola, and balsamic vinegar and olive oil dressing (with chives and garlic) A lean protein atop a salad with kale, apples, walnuts, Gorgonzola, and balsamic vinegar and olive oil dressing (with chives and garlic) Dinner: 4 ounces of fatty cold water fish such as salmon or tilapia, topped with a strawberry salsa, 3/4 cup roasted sweet potatoes and 2/3 cup long grain rice, 2 ounces dark chocolate, and 5 ounces red wine or grape juice Nutrition / Diet Seniors / Aging
Indian Express
06-06-2025
- Health
- Indian Express
The ‘3-2-1 rule' can prevent overeating; here's how this structured approach works
Most people eat until they feel full, but research suggests that stopping earlier may lead to better digestion, weight management, and overall health. This is where the 3-2-1 rule, which helps to understand satiety and promote mindful eating habits, comes in. According to clinical dietitian Garima Goyal, stopping before feeling full benefits metabolism and digestion. The 3-2-1 rule is a structured approach to controlling food intake and preventing overeating: 3 minutes: Pause before eating to assess your hunger levels. This step helps distinguish between true hunger and emotional or habitual eating. 2 minutes: Slow down while eating by chewing thoroughly, savouring each bite, and putting down utensils between bites. 1 minute: Stop eating before feeling full and wait for satiety cues to kick in. By following this rule, individuals can develop greater awareness of hunger and fullness signals, leading to better portion control and healthier eating habits. The science of satiety The sensation of fullness is regulated by the gut-brain axis, a communication system between the digestive system and the brain. 'It takes approximately 15-20 minutes for the brain to register fullness after eating begins, as observed in Appetite (2010). By stopping a few bites before feeling full, the body gets time to process satiety signals, preventing overeating,' said Goyal. The role of chewing and digestion Chewing food slowly enhances digestion by: *Breaking down food more efficiently, aiding nutrient absorption, as reported in the American Journal of Clinical Nutrition (2020). *Triggering the release of hormones like cholecystokinin (CCK) and peptide YY (PYY), which signal fullness to the brain, according to a study in the Journal of Endocrinology (2012). *Slowing down eating has been linked to reduced calorie intake and better metabolic responses, as noted in the Journal of the American Dietetic Association (2008), Goyal described. Preventing overeating and post-meal discomfort When individuals eat too quickly or wait until they feel full, they are more likely to consume excess calories. Overeating can lead to: *Post-meal lethargy is due to a high insulin response. *Bloating and digestive discomfort from excessive food volume. *Increased risk of metabolic disorders like obesity and insulin resistance. *People have different metabolic rates, so adjust the method based on personal hunger signals. *Watching TV or scrolling on your phone can lead to mindless overeating. *Choose fibre-rich, protein-packed foods that help sustain satiety longer and work well with the 3-2-1 approach. *Sometimes, thirst is mistaken for hunger, leading to unnecessary eating. *Consistency or applying the rule at every meal helps train the brain to recognise natural satiety cues. The 3-2-1 rule offers a simple yet scientifically backed way to prevent overeating and promote mindful eating. 'Incorporating this method into daily life can lead to long-term improvements in eating habits and overall well-being. A small but significant step toward healthier living,' shared Goyal. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
